Slick patriot hero cam

YHC was not sure what kind of m=numbers we were going to have today.  Half of F3 was away on some sort of adventure.  YHC was pleasantly surprised as the cars came rolling in.  With a 0630 convergence start time, a short disclaimer was given and we were off moseying to the warmorama.

Warmorama

SSH x 20

Sun god x 15 each direction.

Very slow cotton picker x 10

The thang

Mosey to the track for some catch me if you can.  One lap.  Yoga, mountain pose, standing forward bend, lunge, side angle.  YHC was inspired by the video Reef donkey posted and really wanted to make sure that we all got several extra reps for each exercise.  Merkins 30, 20, 10 seconds with an added bonus of 10 seconds of pushing through the pain.

Mosey to the pull up bars.  Partner A, once around the building, Partner B, pull ups.  Over to the benches for dips 30 seconds, 20 seconds, 10 seconds with and added 10 second bonus.  Partner A and B switched while cheering each other on.  Great push here fellas.  Back to the track.

Sprint the curbs, jog the straight away.  Stop for lunges and LT dans.  Yoga–Lunge, warrior pose, reverse warrior, munge, down dog with merkins.  Mosey to the parking lot.

Peoples chair. 1 minute, 45 seconds, 30 seconds with the bonus.  Run around the lights.

Yoga.  Lunge, sphinx, down dog alternating legs, up dog, sphinx, pigeon.

Mary

LSF 1 minute with 10 second bonus–30 seconds with bonus

LBC 1 minute with 10 second bonus–30 seconds with bonus

LSF and LBC for 30 seconds

Mosey back to shovel flag

YHC took us out.

Great push fellas, a pleasure to lead.